Vegetarians and Protein

By
Delia A. Hammock, M.S., R.D.

Nov 12, 2001

David Turner/Studio D

My 20-year-old daughter has become a vegetarian, and I'm afraid she's not getting enough protein. What should I do?

Although eating lean meat or fish is an efficient way to get your protein, all foods -- even pasta, cereal, and fruit -- provide some. The difference is that plant-based sources (except for soybeans) are low in one or more of the nine essential amino acids, the building blocks of protein.

But you don't need to get the full quota at each meal. The truth is, even adults who eat no animal products can easily get plenty of protein, as long as they consume sufficient calories and a variety of plant foods -- grains, fruits, vegetables, legumes, seeds, nuts, and nut butters -- throughout the day.

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